Gwen Jorgensen on how to set goals

Ever wondered how elite triathletes set and go about achieving their training and racing goals? Well, in an exclusive extract from 'Gwen Jorgensen: USA's First Olympic Gold Medal Triathlete', here the two-time world champion provides an exclusive insight into how to set, stick to and achieve your goals.

Which type of goals should I set?

Multiple World triathlon race winner Gwen Jorgensen achieved Olympic gold by setting two kinds of goals. First, she dreamed of being the Olympic Champion. This was her outcome goal.

Gwen imagined Olympic gold, but knew she couldn’t guarantee that outcome. So, she set specific daily process goals to help achieve her dream. These were the tasks she focused on.

For example, in swimming keep her elbows high. For running, relax her shoulders. For biking, practise mounts and dismounts.

As she set process goals, she asked her mentors questions:

1. Is this a realistic goal?
2. Do you have suggestions for other goals?
3. Where can I focus to improve my performance? What can I do to increase my enjoyment?
4. What can I do to further my learning?

In forming her outcome and process goals, Gwen recommends these actions:

1. Write down outcome and process goals – Settle on a few specific, achievable goals.
2. Discuss goals with trusted adults – Mentors could include coaches, teachers, parents, private teachers, friends or therapists; Routinely discuss and evaluate progress with mentors.
3. Document progress daily – Build tools into routine, like journaling and daily reflection.
4. Revise goals as needed.

Example process and outcome goals

Although Gwen’s goals were athletic, goals can be applied to any dream. A writer might aspire to publish a novel, and their process goals could be to:

• Read admired authors
• Attend a writing workshop
• Write five hundred words every day
• At the end of every workshop, edit unnecessary words

A pianist might want to solo with an orchestra, but their process goals could be to:

• Listen to professional recordings
• Warm up with scales to begin each practice
• Every day, work all parts of a piece, not just the first page
• Be conscious of curving the fingers and keeping forearms level

Accountability

Gwen used a daily journal to keep herself accountable. Every day, she noted three successes and three things to improve. Other tools could include a daily checklist, check-ins with a coach, or meeting teammates for practices, meal-planning or recovery.

Improvement happens slowly, one day at a time. It is important to show up for every practice and focus on specific process goals. But know that progress isn’t linear. There will be days when things don’t go well. That’s okay. Just try again the next day.

Advice from Gwen: Strive for what is sustainable – what is the best effort you can maintain daily?

Focus on finding your best average instead of excelling every day. Remember, there is value in rest days and time away from your goals.

Daily

• List three things you’ve done well and three things to improve.

Monthly

• Summarise your accomplishments and improvements. This will build confidence.

Questions Gwen recommends

Before you commit to an outcome or process goal, answer the following questions:

• What are your dreams?
• What are your values? What do you stand for and how does that fit with your goals?
• What physiological, tactical, and technical areas do you want to improve?
• What has worked in the past? What hasn’t worked?
• What do you want from mentors? What support system do you need?
• What will you do to help others? How will your goals benefit others?
• What are you prepared to do to achieve your dream?

Goal-setting worksheet

Advice from Gwen: When filling out the Goal Setting Worksheet, don’t worry if some lines are blank. Do what works best for you and your goals. Ask mentors for guidance or assistance.

Outcome goals (big ambitions)

1.

2.

Process goals (specific, daily tasks to help achieve your ambitions)

1.

2.

3.

4.

5.

Mentors

1.

2.

3.

4.

5.

Questions or topics to discuss with mentors

1.

2.

3.

4.

5.

Methods to track progress

1.

2.

3.

4.

5.

Top image credit: Leon Neal/AFP via Getty Images